Knee Reconstruction exercises 1,2 and 3

Luke had his knee recon one week ago.  These are his 3 initial exercises.  The focus is on the quads and not his hamstrings.  Our initial aim is quad strength, range of motion (movement) and leg extension.  These basic exercises can be done even if you haven’t had a knee recon but simply have dickey worn out knees.




Knee reconstruction scar

This is what happens when you have a major knee op!!!  This is actually a great scar.  Luke’s surgeon did a great job…

Knee Reconstruction Post Operative Rehabilitation


Luke presented a couple of months ago after a workplace injury.  He managed to rupture is PCL (posterior cruciate ligament), LCL (lateral collateral ligament) and MCL (medial collateral ligament).  3 out of the 4 major ligaments in the knee.  Luke attended rehabilitation for about 8 weeks before his surgery.

Luke was back within 36hours after his surgery to start rehab!  I will keep an up to date log of exercises and progresses for Luke.  So keep your eye on space to see Luke’s progress.  And please feel free to share it as you never know who it could help….


Frozen Shoulder (Adhesive Capsulitis) – What is it???


There’s a heap to know so let’s keep it brief….


A frozen shoulder (or adhesive capsulitis) is a gross loss of movement in the shoulder.  It occurs due to the inner capsule (the tissue around the two joining bones that make the shoulder (see figure 1)) becoming inflamed, scarred and shrinking around the shoulder joint.  When this occurs the two bones are no longer able to move independently, they are now stuck and move as one.  Hence why you are unable to move your shoulder -this is why it is commonly called “Frozen Shoulder”….


Essentially there are three phases.


1/ Pain: Typically some pain on movement.

2/ Freezing: Loss of movement.

3/ Thawing: Increase of movement and function


The cause of Frozen Shoulder is not known.  It usually occurs after a shoulder injury.  However it can occur for metabolic reasons such as diabetes…


Unfortunately Frozen shoulder usually lasts for between 18 – 24 months.


I am yet to find a successful treatment protocol that works for frozen shoulder.  As a matter of fact I believe now one else has found it either… There are many modalities to claim to help such as acupuncture, mobilization or surgical intervention.  I have not seen a lot of success with any of these. 

In my experience I have found the best treatment is gentle range of motion exercises, done consistently over and beyond the life of the frozen shoulder.  Hydrotherapy in a warm pool is effective with gentle exercise.  Also icing and heating have been effective for relieving the pain.  Which will work best for you is up to you to trial them both and decided.  We are all different so what works for one will not necessarily work for the other.  I have also found Surgical intervention not to be successful.  The only surgical intervention that I would recommend would be an injection into the shoulder capsule to try and alleviate the inflammation.


Essentially the main treatment for this condition is to be patient and ride out the 18 – 24 months in which you will have the condition. Keep your exercises up, even when it seems as if are getting nowhere. And remember – more is NOT better for this injury. Don’t overdo it and give your shoulder the rest it needs.